Train With PJ Workout

10

RNDS

Train With PJ Workout

Coach PJ

OPEN


Duration

40

Min


Total Punch Goal

2035


Every workout with Coach PJ is the best workout ever! Even really tough 10-rounders. Let's get it!

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut

When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.

WARMUP

30s

TORSO TWIST

30s

HEEL DOWN&TOE UP

35s

JUMP ROPE

35s

SLIP

ROLL

60s

REST

ROUND 1

30s

COAST

1

2

30s

COAST

3

4

30s

COAST

5

6

30s

COAST

1

2

30s

COAST

3

4

30s

COAST

5

6

60s

REST

ROUND 2

30s

1

SLIP L

3

30s

2

SLIP R

4

30s

COAST

1

2

SLIP R

SLIP L

30s

1

SLIP L

3

30s

2

SLIP R

4

30s

COAST

1

2

SLIP R

SLIP L

60s

REST

ROUND 3

30s

1

6B

5B

BACK

30s

2

SLIP R

ROLL L

3

30s

1

2

1

2

30s

1

6B

5B

BACK

30s

2

SLIP R

ROLL L

3

30s

1

2

1

2

60s

REST

ROUND 4

30s

SQUAT JUMP

1

2

5

6

30s

COAST

3

4

5

6

30s

SQUAT

POWER PUNCH

X4

30s

SQUAT JUMP

1

2

5

6

30s

COAST

3

4

5

6

30s

SQUAT

POWER PUNCH

X4

60s

REST

ROUND 5

30s

1

2

ROLL R

6

30s

2

3

ROLL L

5

30s

COAST

5

6

30s

1

2

ROLL R

6

30s

2

3

ROLL L

5

30s

COAST

5

6

60s

REST

ROUND 6

30s

COAST

3

4

30s

1

2

5

3

2

30s

ROLL

POWER PUNCH

30s

COAST

3

4

30s

1

2

5

3

2

30s

ROLL

POWER PUNCH

60s

REST

ROUND 7

30s

1

2B

1

30s

1

1

1

30s

5

6

4

30s

3

3

2

30s

6B

6

4

30s

2

1

2B

60s

REST

ROUND 8

30s

1

SLIP L

3

3B

30s

2

SLIP R

4

4B

30s

5

6

5

6

SQUAT JUMP

30s

1

SLIP L

3

3B

30s

2

SLIP R

4

4B

30s

5

6

5

6

SQUAT JUMP

60s

REST

ROUND 9

30s

BOXERS TWIST

30s

SITUP

1

SITUP

2

30s

DOUBLE CRUNCH

30s

1

2

1

2

BOXERS BOUNCE

30s

COAST

FREESTYLE

30s

BURNOUT

FREESTYLE

60s

REST

ROUND 10

30s

COAST

3

4

30s

BURNOUT

5

6

30s

COAST

1

2

30s

BURNOUT

3

4

30s

COAST

5

6

30s

BURNOUT

1

2

COOLDOWN

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